Thermogenic

This is designed to just get the blood flowing and the body moving for the day. Spend 2-3 minutes on movement of any kind. Here are some examples: 15 yards down and back for each movement. Shoes off is a great option to get the feet ready. Jog/backpedal Forward skip/backward skip Side shuffle Side skip If you do not have space for this riding a bike, treadmill, or jump rope are great options.

Movement Prep

Complete the following for one round: Spiderman x 5 each side Figure four reach through x 5 each side Single Leg glute bridge x 10 each side Bent knee dead bug x 10 each side

Sprint Prep

Take your time with these! All drills will be 10 yards. March w/ hands on hips March w/ PVC pipe overhead Pogo Forward, Backward, Lateral Low Dribble Medium Dribble High Dribble Single Switch Triple Switch

Intensity Sprint/Skill

Complete the following for three rounds 1a. Resisted Sprint x 15 yards [Use band, sled, or whatever you have] 1b. Bodyweight sprint x 20 yards [Must be full speed. Can vary start positions. 2 pt, kneeling, lateral]

Front Squat - HA

3 x 5

Broad Jump

3 x 3

Landmine Press

4 x 8

Chin-ups

4 x 5

Complete the following for three rounds Active Foot Bulgarian Split Squat x 5 each w/ 5 second eccentric Lateral Lunge x 8 ea Shin Pull x 20 Complete 1 set of each movement to complete 1 round. Repeat 3x.

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Thermogenic

This is designed to just get the blood flowing and the body moving for the day. Spend 2-3 minutes on movement of any kind. Here are some examples: 15 yards down and back for each movement. Shoes off is a great option to get the feet ready. Jog/backpedal Forward skip/backward skip Side shuffle Side skip If you do not have space for this riding a bike, treadmill, or jump rope are great options.

Movement Prep

Complete the following for one round: Spiderman x 5 each side Figure four reach through x 5 each side Single Leg glute bridge x 10 each side Bent knee dead bug x 10 each side

Sprint Prep

Take your time with these! All drills will be 10 yards. March w/ hands on hips March w/ PVC pipe overhead Pogo Forward, Backward, Lateral Low Dribble Medium Dribble High Dribble Single Switch Triple Switch

Hex Bar Deadlift - HA

3 x 5

Dumbbell Jump - HA

3 x 3

Dumbbell Walking Lunge - HA

3 x 15

Push Up - HA

3 x MAX

Complete the following for three rounds Single arm row x 8 ea Lateral Med Ball Throw x 8 ea DB RDL x 12 [video shows a barbell but use dumbbells or kettlebell] Complete 1 set of each movement to complete 1 round. Repeat 3x.

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

Dynamic Warm up - 1

Complete the following for one round for either 10 yards or 10 reps. All movements are body weight only. Walking Lunge Lateral Lunge Spiderman Air Squat Knee Pull to Chest Leg Cradle Lunge Inch Worms

Volume Sprints

6 x 80

Hip FRC Recovery

Complete the following for two rounds. Intentionallity is everything with this. Slow and controlled and squeeze. Move as if there is some resistance in the air. 90/90 Switch x 6 [3 ea. way] 90/90 Pass Throw x 3 each side Standing Hip CAR x 3 each side

HA Family Recovery

Complete the following: Couch Stretch x 1 minute each side Banded Hamstring Stretch x 1 minute each side Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

HA Summer GP

Complete the following for 2 rounds: Spiderman x 10 yards Band Walk x 10 yards 4 way dead bug x 5 reps 1 set of 5 minute sled push/pul

Sprint Prep

Take your time with these! All drills will be 10 yards. March w/ hands on hips March w/ PVC pipe overhead Pogo Forward, Backward, Lateral Low Dribble Medium Dribble High Dribble Single Switch Triple Switch

Sprint Prep

Sprint w/ coach

Hang Clean to Front Squat - HA

5 x 2

Band Pull-Apart

5 x 15

DB Bench Press

4 x 8

Pull-Up

4 x 5

Lateral Med Ball Throw [HA]

4 x 6

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.

HA Summer GP

Complete the following for 2 rounds: Spiderman x 10 yards Lateral Lunge x 10 yards [Bodyweight only] Dead Bug Home x 30 Sec Dead Bug Contralateral x 30 Sec Single Leg Glute Bridge x 10 each side

Sprint Prep

Take your time with these! All drills will be 10 yards. March w/ hands on hips March w/ PVC pipe overhead Pogo Forward, Backward, Lateral Low Dribble Medium Dribble High Dribble Single Switch Triple Switch

Front Rack Reverse Lunge - HA

3 x 5

Depth Drop To Box Jump - HA

3 x 3

Knee Over Toe Split Squat - HA

3 x 5

Partner Nordic Hamstring Curl

3 x 5

Ring Rows

3 x 12

HA Family Recovery

Complete the following: Pigeon Stretch x 1 minute each side Middle Splits x 1 minute Front Splits x 1 minute each side Once you have completed all the stretches spend 5-10 minutes foam rolling. Quads, hamstrings, calves, shins, glutes, back.